5 Samples Of Vegetarian Menus

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This is a very general sample menu giving flexibility in your choices but still giving an idea of what foods to have in your healthy eating day.

Menu Ideas


  • bowl of bran cereal, or porridge, or bircher muesli with low fat yoghurt, fresh or stewed fruit, and slice of wholegrain toast
  • smoothie with yoghurt, fruit, protein powder, juice, oatbran
  • asparagus, mushrooms, tomato, or avocado on toast
  • scrambled tofu/eggs or omelette with grilled tomato and mushrooms on sourdough
  • savoury pancakes
  • fruit compote or poached fresh fruit served with ricotta or yoghurt


  • salad combos of green leaves, tomatoes, cucumbers, snow peas (mangetout), capsicums (bell peppers), corn, green beans, sprouts, steamed asparagus, broccoli, roasted sweet potato and eggplant, grilled zucchini, sun dried tomatoes;
  • use salad ingredients for sandwiches made with wholegrain bread and avocado as a spread instead of butter;
  • soups- try instant miso, powdered vegetable stock or low fat varieties of instant soup;
  • left over rice or pasta meals with fresh green leaves
  • veggie burgers with salad
  • sprinkle nuts, sesame seeds, sunflower seeds or pepitas (pumpkin seeds) over salads

5 Samples Of Vegetarian Menus


  • bean and vegetable dishes with rice, noodles, pasta or cous cous – these could be curried vegetables with chickpeas, lentils and/or tofu or tempeh; asian style noodle soups. Vegetables can be raw, steamed, roasted, stir fried, grilled sprinkled with seeds. Add fresh herbs
  • salad combos using variety of vegetables
  • fruit based dessert


  • fruit; bran muffin; dried fruit and nuts; chopped raw vegetables such as celery, carrot, cucumber, red or green capsicum (bell pepper), broccoli florets – eat as is or with a hummus or salsa


    • lots of water
    • fruit or herbal teas, iced or hot
    • fresh organic juices
    • diluted apple juice
    • drink before rather than with meals to help reduce the amount you eat
      The main thing to remember is to eat whole foods, grainy breads, legumes, fresh fruit and vegetables, low fat yoghurt, cheese and milk. Drink plenty of fluids.